The Intentional Disc Golfer
Unleash your disc golf potential with The Intentional Disc Golfer podcast! Join us as we dive deep into the physical and mental aspects of this incredible sport, helping you become the player you've always dreamed of being. We're here to elevate your game, share expert insights, and inspire intentional growth on and off the course. Support our mission by becoming a part of our avid listener community. Together, let's take your disc golf journey to new heights! Email us at theintentionaldiscgolfer@gmail.com to support or be featured on our show. Let's tee off towards greatness!
The Intentional Disc Golfer
Amplifying Your Disc Golf Potential: The Blend of Exercise, Healthy Eating, and Memory Making
Ready to unlock the full potential of your disc golf game? This episode is packed with insight and advice you can implement immediately. We're exploring how exercise and fitness can empower your disc golf performance. Can you really improve your game by focusing on endurance, strength, balance, and flexibility? Discover how these four elements can be a game-changer, not just for your disc golf game but for your physical and mental wellbeing too. Hear how to transition from a disc golf player to a disc golf athlete.
We're taking a deep dive into cardiovascular exercise, core training, and resistance training. We discuss how to set and track your fitness progress using the SMART goal system. By the end of this episode, your workout routines will be more intentional and focused. Never look at exercise the same! Plus, we're tackling overall health, nutrition, and supplements, and sharing the importance of goal setting in improving your disc golf performance. So, are you ready to raise your game to the next level? Let's get started!
Disc Golf Changes Lives <3
To support this podcast or arrange for an interview please contact us at theintentionaldiscgolfer@gmail.com
Mom, Dad's making a disc golf podcast. Thank you for tuning in to the Intentional Disc Golf for Podcast. We are excited to have you join us on our disc golf journey. This podcast explores the physical, mental and technical aspects of disc golf performance. We will also be discussing tools and techniques to improve your disc golf game as we work on improving ours. Now here are your hosts, brandon and Jenny Sepinski.
Speaker 1:And we are back here at the Intentional Disc Golf podcast. Thank you for listening. My name is Brandon.
Speaker 2:And my name is Jenny.
Speaker 1:And again I can't thank you guys enough for listening. Our listeners make this all possible and we are very grateful for what a wonderful ride this has been. If you want to get involved, sponsor the show or even be a guest on the show, you can get a hold of us at TheIntentionalDiscGulfer at gmailcom. That is TheIntentionalDiscGulfer at gmailcom. Also with social media, please like, subscribe, follow, tell all of your friends and give us a try. We are available on almost every major podcasting streaming platform and our social media pages are on Instagram and Facebook. That is Soprinski Disc Golf. That is CZUP R-Y-N-S-K-I Disc Golf. That is CZUP R-Y-N-S-K-I Disc Golf. And on Twitter. We have a Twitter handle. It is theidgpodcastcom. That's not no, twitter doesn't havecom. It's the IDG podcast on Twitter.
Speaker 2:You should also reach out to us for some stickers. Stickers are awesome. I love stickers. I have some in my office at work.
Speaker 1:And all over our van.
Speaker 2:Yes, If you have a sticker and you want us to advertise on our van. I still have some windows that don't have stickers on them.
Speaker 1:There's still window space. We can do a sticker trade, Gary.
Speaker 2:Oh man, that is one of the coolest things. Like it's really weird. When I was, we run into people disc golfing. It's like here you want a sticker. And they're like oh, you want one of ours. And it's like sticker things.
Speaker 1:Yeah, we trade stickers all the time and we're actually in a different color pattern of stickers.
Speaker 2:Now we have the green ones right now we have the green ones for the understanding, the course series that we never finish, yeah well, we're working on it.
Speaker 1:Yeah, we're working on it. I got my feelers out there, but you know, life happens. Speaking of things, life happening. So up here in Washington, where we're at, we have come into what is kind of the off season. It gets darker early so there's not really a whole lot of time to get a lot of disc golf in, and anybody that knows anything about Seattle in this area knows that it rains quite a lot.
Speaker 2:Well, there's also critters and there's a lot of hills. The ground tends to turn into mud.
Speaker 1:Yeah, it can become quite dangerous, especially with the critters. I mean, right about this time of year is when all the bears and the cougars and the bobcats and the coyotes and stuff are trying to fatten up for raccoons. Oh, raccoons, well right, raccoons, they're not the. We have killer raccoons around here, like man eating raccoons. Really, no way have you ever been attacked by a raccoon?
Speaker 2:No, but I've had enough raccoons.
Speaker 1:Like as pets.
Speaker 2:Not really pets. I mean they were pets like, the same way the outdoor cats were pets.
Speaker 1:So they hunted mice.
Speaker 2:No, they ate cat food.
Speaker 1:So wouldn't that technically be a cat?
Speaker 2:It was a raccoon.
Speaker 1:A cat, and well, they kind of eat the same thing. I don't know.
Speaker 2:They eat the cat food.
Speaker 1:The only thing I know about raccoons is they have stripes and they live in trees.
Speaker 2:They're not zebras.
Speaker 1:They're not zebras.
Speaker 2:Zebras have stripes, they're not the same, so do tigers.
Speaker 1:Not the same.
Speaker 2:Back to disc golf.
Speaker 1:And we're back. So anyway, talking about this episode, we got to the end of our season about the last you know couple tournaments and everything wrapping up kind of our tournament series and our championships and season finalized and whatnot. And you know we start thinking about the off season, is you know we? What can we do for next year to improve our game?
Speaker 2:Are you going to plug how we finish the season?
Speaker 1:No, but you are.
Speaker 2:No, how did you finish the season?
Speaker 1:Well, I'm happy with my finishes this year as season wind up is. You know it was my goal this year to kind of be a strong like middle of the field and, you know, be consistently kind of in the middle of the field, and I actually ended up taking a tournament and getting a first place, so that was a lovely surprise. Sorry, Bill, if you're listening.
Speaker 2:How did he beat you at the next one?
Speaker 1:The next two.
Speaker 2:Oh well, yeah.
Speaker 1:Yeah, but a lot of midfield finishes and I actually had several podium finishes. So all of this hard work and research that we've been doing, at least on my behalf, has been paying off. Jenny did exactly the same, as she's always done.
Speaker 2:Yeah, so finish the women's series. And I fought my way back to first and lost at the playoff. However, I loved losing to Rachel because it was her first tournament win, her first official game with her number. I played with her at summertime fling at the Evergreens and it was a hoot and she was like I am so tired, how does this work? And yeah, she's like I'm so nervous, I'm like you got this. So you took, you took second in the tournament. I took second for Queen of the Jungle. I took. What did I take for King of the Jungle? Did I take?
Speaker 1:second. I don't know. I think I took second to Leilani. I can't remember. Yeah, yeah, you did. Yeah, I took second to Leilani. Yeah, Leilani is good I know.
Speaker 2:I love that I can battle with Leilani battle now because, well, when I first started last year, like she was so out of my league and now we're in the same league.
Speaker 1:Yeah, it's really cool to have that rivalry and watch you guys go back and forth.
Speaker 2:Yeah, because we learn from each other too and talk about tips. But I did take. I did finish first in FA three this year for the overall Evergreen women's series and I did get a nice little payout. Thank you to Tony and Nicole and everyone else for getting all that payout and donations and looking forward to the women's series for next year too. But now I guess I'm the three time Washington state women's champion because I took FA three last year, fa three this year for the Evergreen women's series. And then what was that other one?
Speaker 1:NADGT.
Speaker 2:NADGT FA three, so moving up to FA two next year, is that?
Speaker 1:official, or are we going to hang out and watch?
Speaker 2:Well, yeah, all my friends are going to FA two. I got to go to FA two. You got to go to FA. You have to do it. Unless I'm playing like some big tournament, then I'll go with my rating. Yeah, you're a sandbagger, that's right. Better than a bean bagger.
Speaker 1:Well, you are planning on going down to the women's women's nationals down in Texas next year, Aren't you? Yeah?
Speaker 2:that's my goal. Yeah, yeah, we'll see.
Speaker 1:Life happens. We're going to work towards that and get you there somehow. Yeah.
Speaker 2:All right, I have to walk.
Speaker 1:So we made some improvements just on experience and playing alone. Both Jenny and I and you know, throw myself under the bus and talk a little bit about myself is I realized that the biggest bang for my buck, if you would, and the place that I can improve the most, that would have the most impact on my game, was consistency and control, and what I mean by that is I find myself trying way too hard, working way too hard. You know when I, when I play the game, and when I do that, not only am I not as accurate, how, and I also wear myself out. So these multiple multi round tournaments, I, the second round, I'm just spent and I do terrible. So the answer to that problem for me is that I need to be able to put a lot less effort into it and also be able to hit my distances the way I need to hit them in order to be competitive. So the answer to this is I need to get stronger. Dude, dude, dude.
Speaker 2:So with what we've been doing, I had some killer park jobs like droppings next to the basket birdies after all this work we've been doing like it's crazy.
Speaker 1:Oh yeah. Well, let me let me brag about you for a minute. So your big improvement, jenny, this this year, has been your consistency. Your consistency has picked way up. I mean, everybody has a weird shot here now and again, but you are hitting fairway, hitting fairly, hit and fairly. You've learned some great shot shaping skills, so that's really coming along nicely. Where you could have stood to improve and I think I'm speaking for, or were you where you expressed that you wanted to improve was you wanted to add some more distance to your shot so that you can be play.
Speaker 2:I didn't have to put yeah, so you could, so you could play, let's be honest, so you could play a little closer to the basket.
Speaker 2:I'm really proud that. So I gave up on trying to do a walk up, Like that was the thing. I remember that in February or whatever it was. Like I'm just going to stand still and I'm going to throw a standstill and with a lot of the people that I play against, you know, they have their walk ups, whatever, but I'm able to out drive them with a standstill and I am so proud of that Because it's just standstill.
Speaker 1:Well, I remember when you, when you did that, you're like you know what? There's too many moving parts. I'm just going to give up on this and I'm going to master this one thing. Well, I didn't give up on it.
Speaker 2:It's like that's just too much inconsistency. So if I, if I practice that because you're, you have to stand still, like there are times in the woods, you have to stand still.
Speaker 1:Well and we live in the woods. There's a lot of woody courses out here in Washington, especially Western Washington. No, I misspoke. You didn't give up on it completely. It was your personal mission to master one aspect of the game and create a foundation as where you had been playing the game before, you actually had to backtrack and unlearn some bad habits that you had learned over that first season.
Speaker 2:That is correct. So with that being said, I mean you added some great distance.
Speaker 1:Your consistency went through the roof. I mean that that's your strong point right now is your consistency in the fairway and on your approach shots Yep, and when you're where, one of the places that you decided that you wanted to improve on is you wanted to add more distance to your shot. Well, who doesn't? I mean we're all going to add more distance to her shot, but to be able to throw an effortless 300 feet, she needed to get stronger. So if you're, if you're catching onto a theme here, I needed to build the muscles get the as it a to hold.
Speaker 1:No, no, no, I'm going for a little more like the stringy Holland.
Speaker 2:Hanley. Yeah, yeah, although I have, I have the Christmas car base though. Holland, holland, hanley.
Speaker 1:It's a beast, hard base though Holland has guns on her. Have you looked at her arm?
Speaker 2:Yeah, I've spoken with her. Well, yeah, I mean, yeah, I've worked with her.
Speaker 1:Yeah, she's like we've met her. She's we've been around her. She's a great person.
Speaker 2:Yeah.
Speaker 1:But it's like I didn't realize until watching her on coverage. Like she's actually got a pair of guns, like she's. She's ripped up top what.
Speaker 2:Really Stocker.
Speaker 1:No, it's just something I noticed.
Speaker 2:Did you notice that? As read does to who doesn't notice?
Speaker 1:Like I thought that I had one of those 3D TVs, but it was just as her, it a hold. It was weird, but it yeah, Okay.
Speaker 2:so we hit the gym pretty hard today and my abs are cramping as we're laughing great segue.
Speaker 1:So if you haven't picked up on our theme yet, this episode is about exercise. If you're like most people out there, yes, exercise, I know how exciting. Right? If you're like most people out there, you show up at the gym, you got your tennis shoes on your shorts, your water bottle, your towel, your entertainment, your earbuds are in, and then I don't think most people even show up at the gym. What do you do? Well, the first step is getting inside the door. I mean, you gotta get in the door.
Speaker 2:I don't know. I'm still a big fan of the home gym you don't even necessarily need a gym, gym like gym membership.
Speaker 1:I'm not saying go out like today and buy yourself a gym membership. Your name's Jim, jim, jim, jim. Oh, letter Kenny.
Speaker 2:I mean go home yeah.
Speaker 1:But anyway. So if you're a, if you're like most people, you show up at the gym, you're ready to go. What do you do? What do you do? Or you're, or you look some stuff up online and it's like you're doing this exercise program but you don't really know why you're doing it, or why it's focused the way it's focused, or why you're doing certain things a certain way, and so we're gonna talk about that all in this episode, starting from the very, very basic, and we got a lot to cover, so we might break it up into a couple episodes, but this one is at least helpful to get you started.
Speaker 2:Let's start at the very beginning. That's beautiful A very good place to start.
Speaker 1:Right on.
Speaker 2:When you read, you begin with A, B, C.
Speaker 1:And we'll talk more about that right after a word from our sponsors.
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Speaker 1:Disc Raptor is a proud sponsor of the Intentional Disc Golfer podcast. Hi, this is Paul Wright with the Paul Macbeth Foundation. Support the Builders Club and support the Intentional Disc Golfer. All right, so we are back here at the Intentional Disc Golfer. We're talking about exercise and mainly exercise programming. Today, our goal is to leave you with a base knowledge so that you can show up on the gym and start to work on a disc golf geared type exercise regimen and give you just a very high level overview of where you can start and where you can go from there.
Speaker 2:Yeah, it's kind of that. So I had some coworkers asking me what is the difference between just playing disc golf and, now that I consider myself a amateur athlete with the game, so intentionally going to the gym to improve those motions, those muscle movements, that muscle memory? I think that is one place that will set you apart, to be an athlete in this sport instead of just a player of the game.
Speaker 1:I think that's very well said. It has been said. There's a quote that I love out there. It was actually in my ACE trainers book when I was going through my certification. What does AC stand for?
Speaker 2:Oh.
Speaker 1:ACE, the American Council on Exercise. So there's a little background. There's two. There's basically two big schools for personal trainers out there. One is ACE, which is the American Council on Exercise, and one is NASM, n-a-s-m, and that is the National Academy for Sports Medicine. I want to say I'm not exactly sure, but anyway, those are the two big accredited programs. So I took the ACE certification. That was a while ago. My certification has lapsed, so I can speak from an informed position. However, I'm not an expert, I'm not currently practicing in the field and, of course, as always, do not take any of what I'm about to say as medical advice or anything of that nature. Always consult your primary care provider or a nutritionalist or a licensed, certified personal trainer, even though you don't. Last time, when I did, you don't have to have a license to be a personal trainer, because there's lots of personal trainers that don't.
Speaker 2:And there's also lots of people, probably nearby or not too far from where you live that play disc golf, and lots of people are willing to give lessons too, if you have specific questions about disc golf.
Speaker 1:So I'm ready to exercise. Where do I start? This is probably a question that a lot of people have asked themselves. What do I, why? Where do I start? What do I do? Do I just show up and start aimlessly Attacking whatever activity? It is like? I have a basic idea, like it's. It's kind of confusing. Well, let me clear that up for you. The good news is, you've already started. You're a disc golfer. Disc golfing is great exercise.
Speaker 2:If you're enjoying the game and you want to transition from just playing the game To being an athlete of the sport, there are things that you can do. You can do these activities at home. You can do them in a gym. It's up to you. The gym has all the Bells and whistles that you might be interested in using and we're gonna try and help you. You Hone in on some specific exercises, some specific machines, some specific movements that We've found really have improved our game.
Speaker 1:So we're gonna share what we've done in Hopes that maybe it would help you improve your game so in my a CE trainer book it when I was going through the classes to get my certification. There is a great quote on there and I always remember. It is that if exercise were a pill and you could, you could take this pill and it would just exercise your system. It would be the most prescribed medication in the world. Exercise has so many benefits, not only for physical health but also for mental health as well, and hormonal regulation, anxiety, depression, mood Stabilization. It does wonderful things for your physique as far as like getting rid of adipose tissue, strengthening joints and cartilage and ligaments and tendons, strengthening your muscles. Also getting rid of that nasty adipose tissue which is basically tissue that kind of is around your body but doesn't do anything. Also strengthening your cardiac cardiovascular system. To really to really get into some of the basics of exercise program, we have to talk about the four areas of exercise and fitness, and that is endurance, strength, balance and flexibility. So let's let's talk about each one of those.
Speaker 1:You know Adurance, of course, is how long you can go, and that has a lot to do with your cardiovascular system, your Cardiovascular system. As you work that out, you get your heart rate up, your certain things start to happen to your physiology. Your heart is able to Become stronger, which means that it can pump more blood per pump Per beat than it could before. So you actually increase your blood volume. Your, your veins and arteries actually start to widen out and get Bigger so that they facilitate the higher blood volume. But also you got to understand that your cardiovascular system is your super highway for all of your hormones, your nutrients and all of your nutrition, your vitamins, the electrical system, you basically everything that runs your body Goes through your bloodstream in one way or another. And and also being able to get rid of waste and remove Acids and things from your muscles so that you can recover quicker. If you only do one thing in the exercise realm, make it cardiovascular.
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Speaker 1:And we're back for this episode of the intentional disc golfer. We are talking about exercise, more specifically, exercise programming, because I find that's where a lot of people get lost. You show up at the gym and you Can scratch your head. Maybe you saw some things online, maybe you have a basic idea of what you want to do, but a lot of people don't really know why they're doing things or how they're doing them.
Speaker 2:Or you're one of those people that you're scared of the gym. You don't know what to do when you get there. Or you get there, you kind of start doing something and then you fall off track.
Speaker 1:So we're gonna talk about all of those things within the scope of what we're doing and how we're training. Now. I was a personal trainer, license and everything and I did that for a very brief stint. I'm not an expert but I'm informed, so I have a Basis of knowledge to go off of. But please do not take any of this as medical advice. For that you need to go to your doctor or a Licensed physical therapist, personal trainer or something of that nature. Don't take this as medical advice. Always use your primary care provider.
Speaker 2:And I'm certified to teach PE and help health up to eighth grade.
Speaker 1:Yes, yes, so we can both speak from an informed position position on this topic. Now, the topic of exercise is vast and broad, way too much, way, much more than we can get into in the in this episode. So we're gonna talk a little bit about what we're doing and why we designed our program the way we designed it. So when we get to the gym, first of course we stretch and we warm up and get a good stretch. I.
Speaker 2:Don't stretch.
Speaker 1:Well, maybe you should start.
Speaker 2:I haven't seen you stretch. When you get there, you get on the, the elliptical.
Speaker 1:No, I always. I always stretch briefly yes, I do, no, you don't always.
Speaker 2:No, you don't, I do no okay, whatever, but you should stretch.
Speaker 1:Maybe I thought, maybe I forget sometimes, I don't know.
Speaker 2:I thought that you said you should warm, like do the treadmill for like five minutes or something, then stretch, because you want to do that when you're warm and then get into the cardio more.
Speaker 1:Yeah, well, I mean, walking up those stairs at our gym is enough warm enough enough you know, yeah, it's not a mountain.
Speaker 2:Yeah.
Speaker 1:Like 30 there's gotta be no there's a landing, so there has to be at least 24, yeah, but anyway, when you show up at the gym, the first, the first thing you should do is, you know, do a little bit of Movement to kind of loosen up, get your heart rate beating just a little bit faster. We're gonna talk about heart rate a lot because that has a lot to do with your cardio, and cardio is hugely important, probably the most important part of exercising, aside from resistance training, which we'll talk about also. But Get a little, get your heart rate up a little bit, shake around. I wouldn't go and chug a bunch of water, though, because that could be bad, yeah. So, you know, definitely drink water, but don't chug a bunch.
Speaker 1:And Do do some basic stretching, of course, you know, stretch out your hamstrings, your, your calf muscles, your legs, loosen up your shoulders and things. One thing that I always forget to stretch and we need to is my neck and my core. You have you. Those are really two very important things and I tend to neglect those often. So the next step in our training program is we usually do a half hour of cardio on the treadmill and or treadmill elliptical. It could be a stair climber, could be a rowing machine. A bicycle works too, and this, the purpose of this, is not necessarily to build your muscle muscles. It's to build your heart muscles and your lungs. Now, why is that important?
Speaker 2:You need them to live.
Speaker 1:Yes, yes, yes, you need to breathe and you need blood.
Speaker 2:I've always said breathing.
Speaker 1:You have to have blood right.
Speaker 2:Well, I always look at it as you're doing that to warm up your muscles because, like most things, you don't want to do it cold, and We've even talked about, like when you go out and disc golf, you want to warm up first and not just throw cold.
Speaker 1:So what causes your muscles to warm up? What constitutes that?
Speaker 2:probably the Stretching and contracting of the muscles and the pumping of the blood through them.
Speaker 1:The pumping of the blood actually has more to do With it than the stretching and contracting the muscles. So what you're doing when you're you're doing your cardio is you're actually working out that most important muscle, which is the heart and I know, I know, it's the heart of a disc golfer. So the most important muscle is the heart in the human body, I mean, aside from the brain. I say the brain is muscle, but the heart is a very important muscle. And the reason that cardiovascular is so important is because there's a lot of Things that happen to your body when you work that cardiovascular system. First of all, your heart's gonna get stronger and able to pump more blood Per per beat.
Speaker 2:Then, if you were just living a sedentary lifestyle and didn't exercise very much at all and work that muscle, which also means that your heart rate goes down, so you don't have as high of a heart rate because you have less beats per minute when you're at a resting heart rate.
Speaker 1:Yes, exactly, your heart rate does go down when you work that muscle because the volume of blood Goes up. And the purpose the reason that is is because more oxygen is getting to your muscles and so they're a bunch of nervous signals and everything, and the muscles say, hey, I need more oxygen. So your, your blood, your heart pumps faster to get more oxygen to those muscles. Well, if you're pumping more blood, more oxygen is getting to those muscles. Your heart and your muscles become more efficient.
Speaker 1:One of the other parts of that is your you always see these bodybuilder guys and they got veins sticking out all over the place. That is because your veins actually start to widen and start to become more supple so that they are able to transport a larger volume of blood, of blood, to those different areas. Now that's twofold, because on the other side it's a delivery system, but on the other side of that is that it's also a waste system. Your blood stream, your cardiovascular, is very essential for recovery and actually Taking waste out of your muscles and getting rid of those lactic acids so that you don't fatigue, you don't cramp and that you can recover faster, let's say, between rounds and Also, if you do cardio, you raise your body temperature and that helps to fight off infections and increase your immune system.
Speaker 1:It increases your well and also increases your metabolism to through thermal genesis. So if you have a higher body temperature you actually burn more calories than you do if you have a lower body temperature.
Speaker 2:Yeah, in fact, if you're a woman and you are pregnant with a boy, you get all the perks of the boys increase metabolism and increased body temperature While you're pregnant with them. Oh yeah, thermogenesis, it's a which I want to put a huge shout out there to my friend Bernie. They're finally expecting a little boy after years and years of treatment.
Speaker 1:Yes, congratulations to them. We're very, very happy for them. Yes, yeah, so thermogenesis. That's why a lot of these weight loss supplements and we'll talk a little bit about supplements later in the episode, but just to touch on this, a Lot of these weight loss supplements that you get, you know, you, you take them and they try to, you know, kind of increase your heart rate a little bit and they have a lot of things in there and you feel like you're kind of hot and your skin is kind of crawling. Well, that's thermogenesis. The idea is is that we're gonna raise your body temperature to get your metabolism going so that you can, so that you can burn more calories, even when you're at rest.
Speaker 2:That's why my dad always put red pepper on things.
Speaker 1:Yeah, red red pepper, hot sauces, things like that. I mean there's. There's a lot of different little tricks and things that you could you know, of course, for like very specific information. You're gonna have to talk to a registered dietitian or a nutritionist to do that. So cardiovascular, and so when we train for our cardiovascular system, in our program we set a time limit, set a time limit of 30 minutes. We don't care about the distance. What we're looking at more so is monitoring our heart rate, and the reason we're doing that is so that we can control what Metabolism system our energy is pulling from.
Speaker 1:So there's three metabolism systems. There's and they're all phosphate change of some sort. But those things on the back of the food packages we talked about them before they have the sugars or they have not sugars. It's the same thing as carbs. They have carbs, proteins and fats.
Speaker 1:Those are your three main power sources, and so the way we gear our Xr, our cardiovascular program, is to watch our heart rate, and we like to put our heart rate I mean, I'm turning 40, you're 39, and as you get older, your maximum heart rate actually drops quite a bit and so we like to put our heart rate right around like 120 to 130 beats per minute and what that does is that allows our body to Utilize fat as the power source, because it's an oxidative metabolism and so it actually takes our fat stores and turns it into energy, because it's an endurance type thing. Also the oxygen, and we want to avoid Going above that because then we get into our sugar storage and things like that and Depleting our glycogen stores. So that's why we try to keep our heart rate in this Specific zone of about 120 to 130, sometimes up to 140, but 140 is pushing it.
Speaker 2:I try and keep it within the 130 to 140 and For me, so a lot of times will be on the same machine next to each other and Brandon's working a lot harder than I am, because it takes him More effort to get to that heart rate than it takes me.
Speaker 1:Yeah, and my heart? I'll be working my butt off. And your heart? My heart rate will actually be lower isn't lower than yours, but that's just because I have a bigger heart, because I'm a male and I have a higher metabolism and they're, you know, different physiological Differences between men and female, male and female.
Speaker 2:What are you saying about my heart? No, I have a smaller heart than you do. Well, yeah, that's three sizes that day.
Speaker 1:I'm gonna have to edit in that song.
Speaker 2:The green one, mr Green, but not Christmas.
Speaker 1:Yeah, I know so, and that's why we Gear that. Now. The heart rate thing is different for every person and we could get into a big long thing about phosphate chains and ATP and all this stuff is. You know, the thing to understand is that your body is a factory to make this stuff called adenosine triphosphate it's ATP for short and it has a lot of different ways of doing that.
Speaker 1:Using the three macronutrients, which is protein, carbs and fats, and Controlling how much oxygen gets into our system through our heart rate, let's us determine which power source we're drawing off of.
Speaker 1:And so, just underneath what's called Ventillary threshold one and the way you can test, that is if you can do your cardiovascular activity and actually carry on a conversation, you know, maybe test it by singing ABCs or Mary had a little lamb or something, and if you can do that with a fair amount of ease, then you're right there at that ventilator threshold one. Now there is a second ventilator threshold two, which is Like if you're in a dead sprint, if you're in a dead sprint, you can't talk, you can't sing, you can't do any of these higher cardiovascular functions. So that is when you are drawing on glycogen stores. So Ventillary threshold one. You want to be just underneath that you should be able to carry on a conversation with ease. Your heart rate target should be Somewhere depending on your maximum heart rate. It should be somewhere Roughly, and I would give it a wide range, maybe like 110 to 140 for most people.
Speaker 2:I do. You want to correct something? Though is that you should. You should be able to carry on a conversation, however, you shouldn't be able to sing. You should Be working hard enough that you can't necessarily sing.
Speaker 1:Well, it wouldn't be like singing.
Speaker 2:well, it'll be just still, that's, that was something breath.
Speaker 1:Support that you can, that's always been.
Speaker 2:Something that I've worked with is that you need to be able to. You can carry a conversation. Excuse me, however, you can't sing a song. You need to work a little harder. You shouldn't be able to sing.
Speaker 1:Anyway, that's how you test for that ventilatory threshold and again, that's because we want to control which power source we are drawing off of that puts us in that fat burning zone. So we usually start off our exercise routine with doing cardio. It's not about distance. We usually set a timer of we're going to go this long and we try to spend as much time as possible in that specific heart rate zone so that we can draw as much. We might be drawing 400 calories in a 30 minute workout from that cardiovascular, but we're drawing 400 calories of fat stores.
Speaker 2:Or you're like me and you're lucky if you hit 200, 100, maybe because I don't end up burning that many calories when I'm working Well, I think that brings up a good point.
Speaker 1:So one of the kids said the other day that it takes as many calories to walk a mile as it does to run a mile.
Speaker 1:It becomes a fun.
Speaker 1:At that point it becomes a function of time, because if you're running a mile, of course it's going to be, you know a lot shorter time than if you're walking a mile. But when you do the math on it and there's an equation where you can take the revolutions per minute, divide it by a rate and multiply it times this or that, and you can actually convert watt energy, like electrical energy, into calories. And so that's how those exercise machines work, is they actually take your energy generation, and in watts, and multiply them times a number, divide them by a different number and spit out how many calories that you are burning. So yes, it is an estimate, but it's a pretty good estimate of how many calories you're burning. And if you notice on those exercise machines, if you turn the resistance up, your output goes up and you actually burn more calories. Well, that makes sense, because if you have more resistance it takes more work, more watt energy to turn that wheel or whatever it is, and that converts into more calories. So interesting little physics factoid there.
Speaker 2:So, talking about burning the calories, you use the elliptical with the arm movements. I use the elliptical that doesn't have the arm things as the stationary arms, and I'm working harder for me not moving my arms because my heart rate goes up so quickly versus you, you're not only moving your legs but you're moving your arms, and so there are things you can do, even just on a cardio machine, to either increase the amount of calories burn and how hard you're working, or decrease it.
Speaker 1:Well, why did we choose elliptical machines? Why did we decide to go with that instead of like, say, a traditional treadmill? Or Because our knees, our knees and our hips? Yeah, an elliptical machine is lower impact. The downside of it is it does affect your stride length, so I have a very long stride, so the elliptical machine took some getting used to for me and it actually changed my walking gait. But now I'm a lot smoother and a lot more consistent. And the elliptical machines also the cardiovascular, at least upright also helps with balance, and with the on a treadmill or on a stair stepper or anything like that, it does help with balance, and balance, believe it or not, is something that you can train. It's in the four areas of fitness is. You can train balance, all those little muscles and your proprioception, which is where your orientation in space, your awareness of where you are in space. And you can train all those little muscles and actually become very, very good at staying balanced and staying upright.
Speaker 2:Which is great when you're on those hills and you have to throw.
Speaker 1:Or when you're doing a walk up and you're trying to make sure that your hips and your shoulders are level and you have a neutral spine. Those are all very important things and that that can all come from balance. That also comes from another place, which is a great segue into the next part of our exercise program. We need to talk about core and have a discussion about core Along with cardiovascular. I would say, if you can do nothing else, do cardiovascular. Okay, you'll get some peripheral benefits to your musculature from doing cardiovascular, but you will see big time improvements in your energy levels, your energy output, your mood, all sorts of things. If you show up to the gym and you can't lift weights or anything like that, do cardiovascular. We're talking about core. Moving into core, what is core, jenny? What do you think core is?
Speaker 2:Core is your abdominal and your back muscles.
Speaker 1:Yes, so core muscles are the ones that cover the squishy bits, basically the area between your ribs and your pelvic bone, so, yes, your levitators and your back, and then your abdominals and your obliques and your sides. Now, why are those important? Your core muscles are your stabilization, everything in the stable. That's what helps you keep your spine aligned, neutral spine. It's what helps keep you upright. If you don't have core, you can't walk, you can't run, you can't bend. And not only that, but having a strong core also prevents injury.
Speaker 2:Well, and if we're thinking of disc golf, when I really started focusing on the whip action, it's all core, it's not our muscle, like my throw does not come from my arm, it's all my core. Oh yeah, yeah, my core and my hips.
Speaker 1:Well, you mentioned Kristin's Tara earlier and the first time we started back, when we first started watching the disc golf pro tour, I remember making a comment to you saying like these people are all ripped, they're all stacked from the waist down. I mean every single disc golfer that I've seen has very strong musculature in their legs and around their hips.
Speaker 2:I think Jennifer Allen might be a really good example of that too.
Speaker 1:Jennifer Allen is a very good example. Kristin's Tara is a heck of an example. I mean, she's a beast. She has thighs that are just gigantic and, like Ezra Aderhold, for example, ezra Aderhold has these little chicken calves. It's the weirdest thing. He's got these huge these huge upper legs, but these little teeny chicken calves. I saw him in shorts and it was just weird.
Speaker 2:It's like where's the rest of you?
Speaker 1:I know right Like yeah, it's disproportionate.
Speaker 2:It's like one of those books. You know where you get to choose the legs and the hips and the head and the. Yeah, it's like someone gave you the wrong legs, yeah.
Speaker 1:I feel bad for him because it's like I know he works as calves, like he has to. The rest of his physique is so tuned in, but it's like he was just blessed with these little skinny calves. But anyway, sorry, ezra we think you're great.
Speaker 2:Even flamingos are animals too.
Speaker 1:Flamingos have feelings too. That's mean, that's mean.
Speaker 2:I have big calves Like I've got legs. Like my grandma told me that she's like you've got legs.
Speaker 1:There you go, I've always had legs.
Speaker 2:Thanks, grandma, there you go.
Speaker 1:So core is very important I think it's, you know, aside from, you know, keeping you upright, keeping you stable, one of its major functions is preventing injury. If you have a strong core, that will compensate for a lot of different muscle movements that can cause you, your body, harm. So core is very, very, very important, and I'm not talking that you need to do like a million setups or whatever. Just give it some attention, make sure it's toned and in shape. You know.
Speaker 2:Well, I can attest to that too, because I have a an unfair advantage when it comes to my core, and it's also a deficit, because I have titanium rods in my back, and so there's been a lot of things I've been able to do because I have that extra support in my back which makes my core just naturally stronger because I have titanium rods in my back.
Speaker 1:Yeah, yeah, you have your metal reinforced. I am yeah, yeah.
Speaker 2:Wow.
Speaker 1:So, moving on from core, don't neglect core. Please don't neglect core, especially your obliques and disc golf. That's going to eliminate a lot of troubles and also give you some more distance on your shot, which I know that everybody wants to be able to throw an effortless 400 feet.
Speaker 2:And if you're one of those people that either you're not used to being in the gym or you're not comfortable with going to the gym and working on your core, not sure how to do that, some things I would suggest is one thing that is always recommended is that you hold your core muscles tight when you're doing other movements. So just practice contracting your core muscles, releasing them, and practice doing things with your core muscles contracted, because that's going to help you to build those muscles. Also, there are a lot of core exercises you can do standing up that don't require you to, say, lay down on the ground or do a sit up per se. There are plenty of exercises you can just kind of like dance around, move around and work your core.
Speaker 1:Well, one of the most fantastic exercise programs is yoga. If you can do 10 to 15 minutes of yoga like. There's a lot of core involved with yoga and I tell you, you know the ancients, they really understood something there with the range, most range of motion, the core and also what's the word for it.
Speaker 2:Well, what I'm trying to say is that, if you're not even comfortable with doing yoga yet, because maybe the idea of bending over and touching your toes or the ground is not fun, or the idea of laying on the ground and then having to get back up, like there are things you can do that don't require you to do those things, yeah, I'm just offering that up as a suggestion.
Speaker 1:is yoga is a great low impact way of strengthening your core and also other musculature.
Speaker 2:Yeah, and how long did we stick with our yoga?
Speaker 1:Well, that's cause, that's cause life sucks sometimes.
Speaker 2:I don't know. We stuck with this other one a lot longer than yoga.
Speaker 1:Well, yeah, because this one fits our needs more Exactly. Yeah, but we started with yoga and it.
Speaker 2:find baby goat yoga or puppy yoga, just do it.
Speaker 1:Okay, yeah, that's cool.
Speaker 2:Yeah, that's better. It's a lot of fun.
Speaker 1:But no, when we started doing yoga, it was, you know. We ended up. You know, truth be told, we ended up giving it up because, like, life got in the way and it became problematic, so we had to abandon that. But what we found was just some yoga videos on Amazon, and they had all sorts of on YouTube. What was it on YouTube? They were all on YouTube. Well, the ones I found were on Amazon.
Speaker 2:All the ones we played were on YouTube. Okay, well, anyway, there's lots, unless you're doing yoga without me.
Speaker 1:No, they're all in YouTube. There is lots. There was. There is lots of free resources out there and instructors that are very good and want to do yoga and you can do it at any level. I mean there's a 10 minute beginner yoga, there's a 45 minute advanced yoga, you know there's there's an hour and a half Cuss and Pray yoga, Like there's whatever you can, whatever you can think of, there's a yoga for it. I guess I'm so happy that you're here, there's a yoga for that. That's good.
Speaker 2:Cuss and Pray yoga.
Speaker 1:Cuss and Pray yoga.
Speaker 2:I'm going to have to look that one. You just caught that one. No, I caught that a while ago. I find it that entertaining that I'm still thinking about it. Cuss and Pray yoga, like honestly. We stopped because the kids were like why are you guys doing yoga in our living room Like feed us? So we've had to take our exercise routine out of the house in order to focus on it.
Speaker 1:Yeah, yeah, and that's just kind of a constant quads of our own thing. So, yeah, anyway, we kind of got off and I kind of, but core, core is a big deal Now. The next thing that we have incorporated into our exercise program is resistance training. Resistance training doesn't necessarily have to mean weights. You can use resistance bands, you can use inclines, declines, boxes, you can use body weight exercises to, and a lot of people are just going to start with body weight exercises and weight lifting is more advanced, and that's something you really have to train for and be ready for.
Speaker 2:Well, not really with the weight machines that they have now, like you can jump right in and a lot of them show you how to use them on the weight machine and you can even look up the weight machine and see how to use it so you can jump right in. And if you are going to, I recommend you start like I did, which is something really low, and you start tracking it and try and maybe go up five pounds the next time. You try, or start low while you're learning them, learning the movements, and then move up.
Speaker 1:So I guess, as long as you're talking about let's talk about those three things is body weight exercises, weight machines versus free weights. And so body weight exercises are going to be appropriate for a lot of people. As you get stronger and more fit and this is just my opinion is, as you get stronger and more fit, I find that body weight exercises, don't they you have. Eventually, you have to up your workload. Eventually you're going to have to progress, which means you're going to have, instead of doing 50 body squats, you're going to have to do a hundred body squats. Instead of doing 25 pushups, you're going to have to do 50 pushups, and the sky is the limit. But eventually you're not going to want to be doing a thousand pushups in a day. That's just. That's going to take all day long.
Speaker 2:And I think part of it too, is what your goal is. It depends upon your goal If you want to stick with the body weight movements, go to resistance bands or actually start using weights, because it depends. Are you trying to bulk up your muscles? Are you trying to be fit and tone? Are you trying to be flexible? Like? It depends on what your actual goals are. What type of exercises are going to be best for you.
Speaker 1:Yeah, and let's, let's talk about that. Oh, I'll, we're talking about this. Is that? So you have body weight exercises and what body weight exercises are good for is shredding, so that very like not necessarily bulking up, but that very like small, lean, agile muscle mass like you like having a toned body tone toned, but not necessarily like huge, Not bulky.
Speaker 1:Exactly, yes, um, this this is like great for, like marathon runners, sprinters, track and field athletes, basketball players, golfers, golfers, regular golfers Ew, I know, ball golfers, right, and also this, golfers too. Um, and the. But the problem with body weight exercises event you're going to have to keep gaining more and more and more fitness levels. You're going to have to increase your workload and eventually you're just going to run out of time. You're going to increase your workload so much that you have to exercise there all day just to meet your goals and so that eventually you work your way out of body weight exercises and then you can move on to things like resistance training.
Speaker 2:I don't agree with you.
Speaker 1:Okay.
Speaker 2:Because a lot of our fitness comes from the food that we eat first and then, if you have an exercise routine and you're at a place where you're you're good with it like you don't have to then add additional stuff to it Well, like you, you're going to get to a point where, if you're satisfied, you're just maintaining, instead of trying to increase or decrease.
Speaker 1:Well, I'm glad that you said that, because body weight exercises are also good for maintaining. However, if you are doing resistance, lifting and things like that, you're, if you go back to a body weight exercise, your, your body will actually regress an atrophy back down to those body weight levels. So once, once you progress, you got to keep progressing, otherwise you will atrophy. The thing about exercise is you're going to either move or fitness. I should say not. No sex exercise. Fitness is a whole different deal.
Speaker 1:The thing about fitness is you have to move all in one direction or all in another, and so it's either up and up and up and up, or down and down and down and down. And too many of us in today's society, with things just being so convenient at our fingertips and everything, it's more so to the down and down and down and down towards that sedentary lifestyle. I mean, how many of our listeners sit behind a desk all day and type at computers and you know program and whatever. I have a guy coming out with me this weekend that's going to be a. He's a computer programmer and that's all he does Sit at a desk all day. So there's, there's that.
Speaker 2:Isn't he flipping a house too, like he's not just plus? Our listeners, I believe, are all disc golfers.
Speaker 1:They're all disc golfers.
Speaker 1:Well, like I said, they're not living a sedentary life, so like I said before, if you if you need to know where to start, good news is you've already started You're a disc golfer. So I'm now moving on to machines versus free weights. They have their pros and cons. I like machines for a few different reasons is because they help you really to stabilize and isolate certain muscle groups and get very, very specific with your workout, especially if you want to get real in tight and work those little itty-bitty, teeny areas. They're great from that. Also, a lot of machines out there you can use without a safety spotter, so that's another good advantage to them. And they offer some restriction in movement, so it reduces the risk of injury. So those are, those are some of the pros to using machines.
Speaker 2:I like the machines for certain exercises and also when I'm feeling lazy and don't want to be at the gym. I like using the machines because I can get my. So what I do is I'm able to get in about six with the amount of time that we have. Six machines do my reps. However, I prefer to do more like probably it's more like a cross fit, with doing the aerobics and then doing the full body lifting with free weights, where you're like doing a squat and a bicep curl at the same time. So I prefer like I'm to the point now where some of the machines I can tell I'm not hitting the weight, the hitting hitting the muscles that I want to hit the way that I would if I was using free weights. So I'm going to have to swallow my pride and go do the free weights.
Speaker 1:So that's a that's a great segue into talking about free weeks. Why are free weights so good?
Speaker 2:Why do you keep using segue?
Speaker 1:Because it's it, it's the it. Remember that it. No, well, the that guy who, anyways, whatever, anyway, long story. So we transition into free weights. I didn't say segue, I just oh, yeah, I know transition or vocabulary. Why do I like? Why are free to wait? What are some of the pros to free weights?
Speaker 2:You just said freed weights, free weights, they're free.
Speaker 1:I love this. So free weights are weights that are like the bars, the dumbbells, things of that nature that aren't necessarily attached to a cable or a pulley system, yeah yeah. So the reason that free weights have some advantages is they're not attached to anything. So all these stabilization and everything has to come from you. So imagine a bench press where you're laying on your back and you're pushing the bar up. Well, there's a machine that does that, but what happens if you press harder on one arm than you do the other? Well, the machine's going to take over and the whole thing's going to go up. But if you don't balance that out on a free weight, one side of the bar is going to be lower than the other, and so it forces you into a concept of fitness called symmetry, where you want to be the same on both sides. It's also a big deal in body building is symmetry. You want your different hemispheres of your body to be the same size so that you don't look all weird.
Speaker 2:And that's one of the things that drives me crazy about one move that we do. That's exactly the disc golf throw with the I don't even know what machine. That is one of the resistance weight machines, oh, the cable yeah. But anyways, so I can do that right handed, no problem, because I'm a right handed thrower. I stand, I even just try and get into the stance for my left hand to do the same movement and it like gives me a headache because I'm not used to doing that movement with that side.
Speaker 1:And so it's weird. And symmetry is very important to fitness, and that's one of the advantages to using free weights is that you have to do the same workload with both sides of your body, so you're not going to be able to at first. That's why I recommend maybe starting on machines and working up to free weights. But you want you want your body to be fairly equal on both sides, and the reason you want that is not only so you don't look weird, but also being symmetrical on both sides also helps prevent injury and it protects you against something called a compensated muscle movement. You had mentioned something about that earlier when you were talking about your having rods in your back.
Speaker 1:Yeah, so what a compensated muscle movement is is just how it sounds and the way I can best explain it is. So, let's say, you're, you know, playing soccer and you twist your ankle right and you twist your ankle, you can't really walk on that foot very well, it's very uncomfortable. So what does your body automatically do? It automatically shifts your muscles and, in your brain, signals and things around to allow you to be able to still walk and still function, even though you have that painful ankle. And take pressure on that, off that ankle. Now, if you do that for an extended period of time, that programming becomes semi permanent in your brain and in your muscles also and you will have that compensated muscle movement.
Speaker 1:That's another reason why exercise and fitness is so important is because those compensated muscle movements can lead to greater injuries, posture problems, it can lead to deterioration of your joints and things up on one side or or the other ligaments, and it's it increases the wear and tear to one specific area of your body.
Speaker 1:Now that's the great thing about doing resistance training is all those little muscles, all those big muscle groups. We call them prime movers. They start to level each other out and work with each other a little bit better, and what you'll notice after maybe a week or two I mean, it's quick, it happens quick After a week or two of doing this stuff is that you'll be able to move a lot easier. Your motions and everything will be a lot smoother. You'll be able to complete the kinetic chain without having any like glitches or hitches or anything of that nature. And then you combine that with cardio and you're gonna it's gonna feel so much better, your energy levels are gonna go up, you're not gonna be hurting as much your pain is. Your pain levels are gonna go down if you experience chronic pain.
Speaker 2:You're gonna be able to sleep better and regulate your emotions and hormones and things like that better too.
Speaker 1:Yeah, fitness does a ton for hormone regulation. Hormone regulation, anxiety, depression, energy levels are a big one. I mean, a lot of people say they go to the gym and they're like, yeah, I feel like I'm 18 again. Well, it's like, remember how you used to act when you were 18? Like you were. You know, if you're anything like me, you're like playing sports every day and go crazy like it was very active. So, yeah, resistance training. Now, when we're talking about resistance training as it pertains to physiology or programming, we're talking about resistance training as it pertains to programming. There are different modalities of resistance training. So just to touch on a couple of them briefly, there's like a power lifting modality, which what you're trying to do is you're trying to increase your one rep maximum. So you might do like a super heavy weight but only do like three reps and then walk around for 10 minutes and then do three more reps. A rep is how many times you perform the task.
Speaker 2:And a set.
Speaker 1:It stands for a repetition, repetition, yep, and a set is a group of repetitions together. So when you talk about sets and reps, that's you know, if you don't know or new to this, that's what that means. And so, like a power lifting type regiment, for like this is like Olympic power lifters do this they will do the one exercise, they will perform it like three times at a super heavy resistance and then they will walk around for 10 minutes and let their energy levels come back into their muscles, right. So the second one is more of a body building type of type of program, so that one involves slightly heavier weights, usually about 80%, 75 to 80% of your one rep maximum. That's how much weight you can lift if you only lifted it once like absolutely burnt out. And so you 70 to 80% of your one rep maximum, and then you'll perform that. You'll perform three sets of 10 reps, so 30 repetitions total, broken up into sets of 10. And for that you want to work till failure.
Speaker 2:And isn't that one usually 10 to 12 reps.
Speaker 1:You can go up to 12, to as many as 12.
Speaker 2:Yeah 10 to 12.
Speaker 1:But 10 is kind of that kind of the standard. There's some people that go even heavier and only go to eight.
Speaker 1:Yeah, yeah, it's somewhere in that 12, somewhere to eight to 12, depending on what you're comfortable lifting. Now, that type of modality will make you stronger, I mean no doubt. However, that type of modality is geared towards something called hydropathy, and that's that swell, that bulk, and it's mostly a lot of like cushy water weight stuff. If you take a professional bodybuilder and put them up against you know, this little skinny like MMA guy, well, who's who's gonna win in a wrestling match? The MMA guy will win, because the MMA guy is actually stronger, even though he's not like super huge. So that's a big difference. As we're power lifters. They can generate a lot of power really quickly, but they have zero endurance, and so that's what we were talking about, the first one. Now, the third one is more geared towards what we're doing. We're doing more of a volume based or shred workout. We don't. We not only want to gain muscle, but we also want to gain muscle that's gonna last a long time and have that endurance factor to it. And so what?
Speaker 1:we're increasing our lean muscle mass we're increasing our lean muscle mass and not our bulk. You're still gonna get some bulking a little bit. I mean, your muscles are gonna get more lean. They're gonna get you know tougher and they're gonna. They're gonna grow. It's just part of working out and being you know doing resistance training, but they're not gonna get super huge like a bodybuilder, and so the way we do that is we're actually doing three sets of 20 reps, so 60 repetitions per exercise.
Speaker 2:Or three sets of 15.
Speaker 1:Well, we go 15 to 20 is our thing. So we go three sets of 15 to 20.
Speaker 2:So we go anywhere down as low as 12, right, it's like somewhere in that 12 to 20.
Speaker 1:No, it's 15 to 20. Yeah, so we're doing 15 to 20. It's a volume based workout. We are using lighter weights, so we're probably going maybe 60% of our one rep maximum, and those numbers aren't exact. I mean, you got to kind of feel it out a little bit. It takes a while to really dial in what resistances you're at.
Speaker 2:Yeah, we're like 10 weeks in, I want to say, and I definitely started really light and now I'm starting to go up to those heavier weights and I'll see if I can like I'll try lifting once and see where I feel and see if I think I can get to 15. And sometimes I'll have to go from say I'm at 35 and I'll have to drop down to 30 for the remaining two.
Speaker 1:Yeah, well, I'll address that. Next is how do I know when to move up and weight and how do I know what to progress? So just to make sure I'm clear is we do 15 to 20 repetitions, three sets of 15 to 20 repetitions, and we have a rule when we work out it's we always finish our set, even if we have to drop down a weight, drop down five pounds, 10 pounds, even if we have to take a break, we always finish our set, no matter what, because this workout program is about volume and it's about lifting as many times as you can, not necessarily as much as you can in a short time.
Speaker 2:Oh, what I wanted to say is that? So if you're working one muscle group say it's your biceps I recommend trying to do the opposite muscle, the triceps, with the same number of repetitions, close to the same weight, as much as you can. So like I try and do all my core, like if I'm doing my abdomen, I try and do the same with my back to keep it with that consistency.
Speaker 1:Well, it's different for everybody, I know, but I'm just saying as a place to start.
Speaker 2:If you don't know where to start, try and do very similar with the opposing muscle groups. Well, I mean.
Speaker 1:I gotta disagree with that Because for me, for example, if I were to do a bicep curl, I can probably curl 25 pounds. Let's just say for figure sake. But I know for a fact my tricep extensions, my tricep extension, which is the underside of your arm, my tricep extensions I can do probably 50, 60 pounds. And so symmetry means symmetry is more about the same muscle group on either side of your body rather than the same amount of weight front and back, because it's different muscle groups. Does that make sense?
Speaker 2:I'm also saying for reps. So, like for me, if I work my back a certain number of reps, I try and do the same with my abs and if I'm doing, I do different number of reps for my lower body than I do for my upper body and I try and do the same rep for my lower bodies.
Speaker 1:Conceptionally, that's a good goal as a starting off point. As you become more and more attuned to the way your body works, however, you're going to notice that you're going to need to work different muscle groups more and you have to consider that each one of these muscle groups is its own individual. Thing even the same groups on different sides of your body, like you said is that you can do one exercise on your right side, because that's the way you throw, but you're very much weaker on the other side and have to work that one out more. It'll take a while to gain that, but you will gain it. So you have to kind of treat each muscle group and each muscle individually. So that's a good place to start, conceptually, but moving, moving forward it's not going to be where you want to stay. Now, if you're talking about repetitions, as far as doing like 15 ab crunches to 15 back extensions, yeah, I could see that, but they might be different weights or different resistances, I should say. So, talking about the resistance training, we're on a volume based program, which means we want to put up as much volume as possible and not necessarily the heaviest weight possible, and what that's going to do is it's going to strengthen our endurance. It's going to strengthen our lean muscle mass. It's going to it's less taxing on our heart so we can use that heart rate again to make sure that we're drawing from the appropriate energy stores that we want to draw from. And the other thing about it is that for disc golf, you need to be able to generate a lot of energy in a very short amount of time. The trick that we do when we do this is we, when we lift, we try to lift fast and we try to get these reps in as quickly as possible, because that trains our explosiveness, and explosiveness is how quickly you can accelerate or decelerate into a certain movement, and so that's another reason why we're doing this program the way we're doing it. So we're doing 15 to 20 reps, three sets of each, and then we're trying to complete them as quickly as possible. And on that third set we want to try to fail and I mean like fatigue, to where we physically cannot lift that thing anymore or perform that function anymore. It doesn't hurt, don't be scared, it doesn't hurt and you want to fatigue and you want to fail somewhere in the 15 to 18 range If you're failing on that third set in the 15 to 18 repetition range, then it's time to increase your resistance.
Speaker 1:So, jenny, you were talking about you asked a good question is like when should people progress? We talked about it a little bit back in the deliberate practice episode about when you should progress. Well, with resistance training, you should be able to progress when you're 80% of the way there and it's not work out in that same area until you feel super comfortable and then move on. You should actually push yourself a little. It is totally okay to be proactive and set goals for yourself, maybe three, four weeks out, and say, hey, I want to increase up to 20 pounds.
Speaker 1:And then you have checkpoints and you can actually schedule what you're going to work on. You can work those resistances and slowly work your way up to get to those things. So if I schedule something for if I want to put 20 pounds of resistance on my bench press because everybody knows what a bench press is, at least I'm assuming if I want to put 20 pounds on my bench press, I might schedule that for four weeks out and say, okay, well, I'm doing 100 pounds this week, so next week I'm going to increase my weight to 105 pounds, the next week I'm going to increase my weight to 110 pounds, 115, and so on and so on, until I get to that 120 pounds. Now, granted, I might not make it to that 120 pounds, but I'm definitely not going to be sitting at 100 pounds for four weeks, and if you're sitting at the same weight for that long I mean just starting out, you're going to yes.
Speaker 2:I want to cut in before you talk about that, because that's like me starting out after not doing an exercise routine seriously for like seven years. I was struggling to do a five pound chest press and I was struggling for about four or five weeks to do that five pound chest press and so I had to work up from that.
Speaker 1:And don't? You know, don't get discouraged, because when you start on a resistance training program, it takes a little while for all those little mini muscles and everything to catch up to your prime mover muscles, your big mover muscles. So if you're sitting at, you know the same weight for a few weeks when you first start out, that's fine, you know, don't? You don't want to push yourself to the point where you're going to injure yourself. But once you get to that point and you're feeling really good about it, that's when you need to really start progressing with intention. And, like I said, if I schedule something for four weeks out that I'm going to gain 20 pounds, I might not gain 20 pounds, I might only gain 15, but do you think I'm going to be mad at that? No, I just put 15 pounds of resistance on my bench press. So being proactive about it and setting goals is a big part of, you know, resistance or not resistance training, but just fitness in general. And setting different. You know some people have the goal of I want to run a marathon, I want to run a 3k or 5k. You know, I want to be able to ride my bike in this race. I want to be able to do an Ironman disc golf challenge and play three rounds in a day, which actually wasn't all that bad, to tell you the truth. In things of that nature, or even just, I don't want to be fatigued after the first round and feel like I'm going to die by a whole nine. Like that. That could be another goal of yours. But your goal setting should be proactive. You should schedule it out with intention, using those smarter goals. The smarter goal format is probably one of the better ways to do it, and if you need to know what that is, please do go back and listen to our smarter goal episode, because we explain it in detail at length, so that could help you out.
Speaker 1:So, as far as deciding what exercises we do, what I what, the way I design this program is. I divided the body up into quadrants, and so if I'm looking at the body from the side, so profile, you have your upper front part of your body which is one quadrant which I'll wear your pectorals, your biceps, your deltoids, your abdominals, all of those muscles are and then you have your upper back quadrant, where your, your lats, some of your rotators, your levitators, your rhomboids, your serratus, all of those, your triceps, all of those muscles are. And then the bottom front quadrant, which is your quads, your, you know, soleus, your, the different muscles on the front side of your, of your shins, your, some of your hip flexors, your lower abdominals, and then the bottom rear quadrant, which is your, your glutes, your biceps, femoris, your calves, your Achilles, your hams, things of that nature. And so I divided the body up into the four different quadrants, because all I'm looking at right now is with our, with our exercise needs.
Speaker 1:You know, of course we need to exercise. However, we're parents and business people and we have life and we have obligations. So we wanted to hit this in a way that would be time sensitive, so that it wouldn't take a lot of time with hitting every single little muscle group but still get the job done. So when we choose the exercises that we're doing, we're working each one of these four quads, quads opposite kitty corner each other. So the ideal is is that if I'm doing, let's say, a bench press, that is my upper front quadrant of the body, looking at it from the side, from a profile view, my upper front quadrant. If I'm working my, if I'm doing a bench press, so my partner exercise to that would to be doing a leg curl where I'm working my glutes and my calves and bicep, biceps, femoris your glutes is your butt muscles, by the way, if you don't know what those are. So it would be kitty corner front upper to back, lower.
Speaker 2:Wait, you just explained glutes and you've mentioned like three or four different muscles that I've never heard of. So your biceps femoris? No, I don't know, that's not. I know what my bicep is, but there are other ones that you described that I don't even know what those are.
Speaker 1:Gastrocnemius. What your gastrocnemius? It's your calf, your calf muscles, your biceps femoris. English your biceps femoris use English your biceps. Femoris is the muscle on the back of your leg. It commonly referred to as like your ham, but your hamstring. Your hamstring is actually the ligament that runs all the way down your leg.
Speaker 2:Dude speak English, I know.
Speaker 1:Well, I mean, how else do you like there's not really like a slang term? I mean, you could guess you could call it your ham, your hamstring.
Speaker 2:Yeah, I would, okay, I would.
Speaker 1:Okay so thank you. The upper front quadrant, so like your pectoral muscles your biceps, your chest muscles, your biceps, which are your front of your arm, the, you know, the Arnold muscles biceps, that's common. Yeah, and then your abdominals. People know what abdominals are your stomach muscle. So then I go. So then I go kitty corner and work the backs of my legs, and you know so I go from upper front to back lower and work the, the kitty corner quadrant, and then so you and I are doing this program so differently.
Speaker 1:This is the way it was designed.
Speaker 2:I'm not doing your program, I'm doing mine.
Speaker 1:Oh, believe me, I know you're not doing that program.
Speaker 2:Oh yeah, thank you. Yeah, I speak English.
Speaker 1:Yeah, so, and then adverte uh, transversely, do the, uh, the upper back, which is like your lats, your trapezoids, your, some of your rotators, your rhomboids, your levitators, which are your lower back muscles. And then do, do the front of your legs, which is your quads, your soleus, your, your, uh. There's another one out there, I keep forgetting what it is, but what's that? One, the soleus yes Soul, like the soul of your foot.
Speaker 2:There's foot muscles.
Speaker 1:Yeah, oh yeah, there's tons.
Speaker 2:Wait, how do you work your foot muscles?
Speaker 1:Very carefully.
Speaker 2:Are you serious?
Speaker 1:Yeah, you can work your foot muscles and that's see, that's what I'm saying is that we're trying to hit the large muscle groups and we're not really ignoring the small muscle groups. We're not just getting specific with those.
Speaker 2:So I don't think I have exercised my foot a day in my life, but you have Not intentionally. Well, except for when I'm trying to keep from walking out of the chair when they're walking, giving you a pedicure, jumping. Yeah, but not intentionally. I'm not like today, I'm going. I've worked on my hand muscles because I play piano.
Speaker 1:You haven't had the thought of like today. I'm going to work on my feet.
Speaker 2:I'm going to fix my feet.
Speaker 1:Yeah, there you go.
Speaker 2:I'm going to lift, I'm going to lift.
Speaker 1:Well, that's good, because you know what? One of our, one of our future guests is actually a podiatrist. So we're going to we'll talk about it. Yeah, anyway, don't let him listen. I know, so we are. You're rubbing on your microphone there, I know you can hear it Right.
Speaker 1:So, yeah, that's the way that the the workout is designed is. Basically we have six exercises. We have a cardio core, you know your chest quadrant with the back of your legs quadrant, and then we have the upper back quadrant with the front of your legs quadrant, and that way you have six exercises. The whole workout takes about 90 minutes If you do it right, and that way you get a good, solid, all around workout and it's also time sensitive that you can. You can do it and not have to worry about wasting a whole bunch of time. It takes about the same amount of time as around a disc golf actually.
Speaker 1:So that's the way the exercises program. It's a high volume, lower weight, weight, made for endurance, explosion and strength training and also to hit all the major muscle, muscle muscle, all the major muscle groups that you're going to use in disc golfing, and because those little teeny stabilizer muscles are in there too, with these large macro movements. Those will get worked out too and will get stronger. So it'll actually help correct some of these, correct some of these compensated muscle movements and you'll be moving a whole lot better. Your range of motion will improve, your throws will become so much more fluid and you're going to gain distance and accuracy like crazy.
Speaker 1:I know for me we went out and played rain shadow just recently and well, no, I won't even say that, I'll say for me it was kind of the end of the season. We had already started to dabble in our in our post season routine and the last couple tournaments that I played in towards the end of the season I'd already put 25 feet on my on my shot, so a 280 foot hole. I could throw that pretty effortlessly with a lot of accuracy and it was almost easy. And, jenny, you increased your distance quite significantly as well. I mean what you threw?
Speaker 2:a 350 foot shot like pretty unintended I've thrown multiple 350 shots with foot shots without meaning to, when I had. Actually, when I started this season, I was still doing the okay, I can throw 100 feet, I just need to get to that corner or get to that top of the hill or get there. And now I'm to the point where I can still do that. I mean, I can actually do that now and get that 100 feet, but then all of a sudden it's like holy crap, I have a tap in birdie on a 350 foot, like, oh, like, how did that happen? Well, you, and it's happening more and more often. So it is happening more and more, but you.
Speaker 1:I mean you went. You went from being able to barely throw 150. You improved your technique and form. You got to about 225. But that's if you are really hucking it. And if you do that you're sacrificing accuracy. And so since you've been doing resistance training in the gym on a fairly consistent basis I mean we go twice to three times a week You've increased your range quite a lot. And now those, now those 200 foot shots you don't have to work as hard to hit those, so your accuracy actually increases.
Speaker 2:Well, not only that, but I started throwing very lightweight discs and now I'm starting to throw still lightweight, but closer to higher speeds Well, higher speeds, but closer to average weight discs, and I'm not having to throw like they don't all have to be in the low 150s. Now I'm in the mid 160s and have some 170s in my bag.
Speaker 1:Well, and your super light discs are starting to flip over on you, so you're actually unleashing a whole nother area of shot shaping options for you.
Speaker 2:Part of that isn't because of the weight training although that is a part of it but a part of it was, excuse me, when I worked with Holland and Ella learning the correct way to throw, because you've been compensating, you flip your discs because now you know how to throw right. So I had to stop throwing my favorite disc and I had to go to a different disc because I couldn't throw it anymore.
Speaker 1:Well, the, the flippiness of a disc, or the, or the, the, what is it? The turn of a disc and the glide has a lot to do with the amount of rotations that are on your disc, and it also has to do with how hard you throw your disc, and it's a combination of those two things. So as you're throwing with more rotations and you're throwing harder, your discs become more flippy, and so that has been a big change in in your game and you've been increasing, you've been increasing your resistance and and also your distance by miles, lately, figuratively, to the point where now, now, like your power throws are like keeping up with me.
Speaker 2:Well, at least when the weather's warm, at least with what now that we're going into the cold season? We're going into the frustrating part where it's like it's not going as far as it does when it's 90 degrees out, Like well, we're going to do a whole episode on flight numbers and flight patterns and behaviors.
Speaker 1:I mean that that's definitely coming up. It's it's a high priority episode that I'm going to be doing here in the near future. But yeah, you know, if you're going to be competitive in any endeavor, you're gonna, or in any athletic endeavor, increasing your athleticism is a good idea and eventually that's gonna mean that you're gonna have to move at it with some sort of intention and some sort of purpose to be able to increase that athleticism.
Speaker 2:So I do think that you've shared, that you have a program that we're gonna share with our listeners some way. Somehow We'll explain that. I don't know in the future what that's gonna look like. However, I wanna talk about what I'm doing, because part of this program is being the intentional, and so what I've found that works for me to actually be intentional is that I just created a Google spreadsheet that I keep on my phone and I pull that up when I'm exercising and I have my list of exercises so I can go back and see where was I at last time and which exercises have I not done in a while, to make sure that I'm covering all of the different muscle movements that I want to focus on and work on. And I've also noticed that some exercises I've stopped focusing on because they're not as important to improving my game or just kind of where I'm at right now with my life goals, so I'm not focusing on those exercises as much as some of the other ones.
Speaker 1:Well, and it's also that good. You brought that up because of another point. One of the biggest reasons that people quit exercising is because they don't. There's no way to measure the benefit of it, and that's why there's a big emphasis on track your progress, track your progress, track your progress, because then you actually have something you can show like this is where I started, this is where I am, and then out there on the disc golf course it's gonna pay big dividends. I mean, I could throw 425 if I needed it on a good day, but I would get lucky if it was accurate. My goal was to throw an effortless 350, so that those 300 foot holes and those 280 foot holes that were just basically a lay-off shot for me and I could throw it with great accuracy. And that's the whole reason that I decided that I needed to start doing resistance training and working out is to make that more attainable with less effort. And I promised earlier in the episode that I was gonna touch on supplements very quickly.
Speaker 2:So I love supplements.
Speaker 1:Well, you might not after this here's as a personal trainer. There is a big emphasis on do not recommend supplements to your clients, do not plug supplements, do not engage in any kind of like co-thing where you sell a supplement brand as part of your practice. There was a huge emphasis on that and the reason being is because you have to know that all the medicines, the foods and the various different things that we put into our body groceries and stuff those all are evaluated by the FDA as far as their contents and verifying their different nutrient levels and the different stuff that they have in them. Even if it's stuff that's made in the lab, especially if it's stuff that's made in the lab. They've all been evaluated through major, major, rigorous laboratory testing and food scientists.
Speaker 1:The problem with supplements is that supplements specifically are not regulated by the FDA. So, quite honestly and this is actually what a lot of people do I can go right down the street here to my local health food store and I can pick up a giant bag of empty gel capsules that are vegetable cellulose gel capsules and I can just pour a whole bunch of, let's say, cinnamon in these gel capsules. I can pour a whole bunch of cinnamon on. I can write whatever I want on the bottle. Put them in the bottle, package them up, make it all pretty and go and sell them.
Speaker 2:Is that how they make glitter pills?
Speaker 1:I don't know, I don't even wanna get into that, that's just all too scary, but anyway, that's. The ugly truth about supplements is I can literally say whatever I want and there's no regulatory agency to test my claim against. So I could put a gel pill full of cinnamon and I could say oh, cinnamon is does this and this and this and it'll do great things, and blah, blah, blah, blah, blah. And I don't know, I might not know for sure what I'm selling and I might not have all the information on, maybe, the adverse effects of what I'm selling. So the supplement industry is really the wild wild west of health food and there's nothing backing up the claims that these different companies are making. And that's another thing is why so many supplements get taken off the market is because they produce whatever they want. They put it on the shelf, they don't have to prove any other claims or whatever, and then come to find out it's actually doing people more harm than good, to the point of where they actually have to ban it because it's harmful and causing cardiovascular issues. Or one that I can think of just offhand is back in the 90s we had this stuff called Andrastine Diodes, which was a natural hormone. That happened. You know that occurred in the body, but it increased your testosterone production. Well, people started having heart attacks because they were taking this Andrastine Dio and it was causing cardiac arrhythmias and different swollen hearts and large hearts and different things of that. So that's just one example.
Speaker 1:Now, if you are gonna be on supplements, talk to your doctor. I take supplements in the form of vitamins and some other different things that were suggested to me by a naturopathic doctor this guy's licensed and PhD and all that good stuff. And if it's recommended to you by the doctor and the doctor has actually evaluated and is willing to put his license or her license on the line to do this for you, well, that's between you and your doctor. You know I personally cannot advocate for supplements. All I will say about them is that they do have a place in the health industry, the health and fitness industry, and can be helpful, but again, that is for a medical practitioner to decide and also whether or not that is right for you given your current medical circumstances and medications or whatever it might be. So supplements are an interesting topic. I don't see those getting regulated anytime soon.
Speaker 2:I still love my supplements and if you were looking for something maybe to talk to a doctor about, I would recommend looking into a probiotic by chance. Talk to your doctor about your gut health, because your gut health and having healthy bacteria in your gut does more than just help you digest food. It's going to help you with your mood, it's going to help you with your brain and it's maybe not the first thing you would think of as something that would make a huge difference in the way your body works. However, having a good, healthy gut bacteria is a really good place to start.
Speaker 1:Yes, your gut's biome is very important. So, as we move towards closing, I think a good topic to close off this conversation is. So I have all this information, I've developed my training program. I've figured out the different movers and things that I need to, the different muscle groups and things that I need to use in my exercise program. I know how I'm going to work my different quadrants in a circuit, so to say. And as far as prescribing exercises for this exercise program, I just went on Google and searched exercises that are good for resistance, exercises that are good for disc golf, and picked out the ones that I liked and liked doing and are comfortable with. I mean, you should enjoy your training program and it helps to have a reason why you're doing it instead of just like I'm working out for the sake of working out, like I'm working out to meet this goal being a better disc golf player. That's why I'm doing it and it helps me to stick with it and enjoy it a lot more. But now that we have all this information about how and what and when and why on all these different things, a really good place to end on is how much should I exercise and how much is too much. Well, that's a really good question. It's an important question to this conversation.
Speaker 1:So the American Council on Exercise, when I was going through my training, recommended that you exercise at an increased heart rate. You increase your heart rate up into that kind of 120 to 130 zone, give or take for at least 90 minutes per week, and that is outside of your daily activities. So like say, if your regular daily activities are to go to work and you're slinging concrete or bricks all day and then you come home and play Nintendo or Xbox or whatever and then you eat dinner, it would have to be some sort of activity that is in addition, over and above what you do on a regular basis. And so 90 minutes of activities above activities of daily living or in addition to activities of daily living, and just as a general rule of thumb, you don't do it all in one day. Okay, break it up over the week, you can do it all in one day. However, that's not going to give you the long-term benefit of doing it a little bit at a time, consistently over time.
Speaker 1:Just because you can do it doesn't mean you should. So about 90 minutes of exercise of an increased heart rate, above beyond activities daily living per week, do more when you can, and also, something is better than nothing. So if you can't do 90 minutes to this week, do 20 minutes, I don't care, just get up there and get active. If you disculf on a regular basis, like every day, that would then become an activity of daily living. That's part of your routine. So you would have to do something in addition to that in order for it to count as well not to really count as exercise, but to increase your exercise regimen. I guess.
Speaker 2:So if you're just going to disculf, maybe you do a disculf where you run between shots.
Speaker 1:There you go yeah.
Speaker 2:Like a flat course.
Speaker 1:You can run between shots, right, you miss a putt. You could do push-ups no, that one's for you, Leilani. But also, how much is too much? And this is why I say don't do this in one day. I mean, when we exercise, we go in for 90 minutes at a time and it's a combination of resistance training and cardiovascular training. That's something that we had to work up to. We didn't start off doing that. But it's gonna vary from person to person to person of how much is too much.
Speaker 1:And it really has to do with your recovery and your energy stores inside of your muscles and inside of your body. And the basic idea is this is that if you work out to the point where you're absolutely exhausted and whatever, and then you wanna push it harder, push it harder, push it harder, pass your limits, that's when you start to get into injury and fatigue and even experiencing cramps, tears, different things of that nature, and that's because you've blown out all of the energy stores that are in your muscles and in your whatever. And that's your available energy stores. Okay, I mean, if I'm a larger person which I am I have plenty of energy stores to go on and on and on. But once I deplete my readily available energy stores out of my bloodstream and out of my muscles, like I have to be done. My body needs time to process those fatty acids and those proteins and create more of that adenosine triphosphate.
Speaker 1:So, basically, when you're feeling fatigued, you're when you're at that tired point, that's when you should stop Stop. When you're tired, you don't wanna be completely sore. You don't wanna be put out of commission because, honestly, that's no fun. And if you're sore every day, well, you don't wanna keep going back to the gym because nobody likes to feel like crap. I thought that was supposed to make me feel better and that's how recovery plays. A role in this is that your body needs time to replenish all of those different stores, the glycogens that are in your muscles, your reserve ATB stores, all the different things that you need. And it takes time to do all that and at one point it slows down when you reach like that saturation level. So when people say they're out of gas, they're literally out of gas.
Speaker 2:Yeah, so active rest is really important. Icing your muscles when you need to 20 minutes on, 20 minutes off for an hour is a good way. I'm a big fan of Epsom salts baths. There's lots of different recipes. You can find online on Pinterest things like that With Epsom salts, the baking soda vinegar or some of the ones that are my usual go-tos for a restorative bath, and they also have some that's specifically for if you're bodybuilding, exercising a lot. That's gonna restore some of the other things in your muscles that you wouldn't have.
Speaker 1:Well, like and you talk about active rest too so active rest is a great way to recover. So, like, say, you work out for a day and then you do very, very light activities for the next day, you know, just to keep things kind of pumping or whatever. But you don't really wanna tax your system. Another thing that is part of training is actual like, rest, rest. So what will happen is like you train and you train, and you train, and you train, and you train and you train. And let's say you've been training for like two or three months straight, right, without missing a workout. Take a week off, like, take a week off and literally do nothing. Let your body heal up and replenish itself for a week, right, and then jump right back into it. Don't take more than a and if you take that week off, you're gonna see massive, massive gains in your performance. Like we're just coming off. What a week off. And you went up how many pounds today.
Speaker 2:It's been 12 days 12 days. Since I last worked out.
Speaker 1:Life happens. I feel like I'm confessional Life happens.
Speaker 2:I did double my oh, what is it? Overhead press, which I hate, and I went up 40 pounds on my leg press.
Speaker 1:Yeah, so those are large gains. You took some time off. Your body healed up after hitting it hard for a little while, and then you go back into the gym and you're seeing massive results.
Speaker 2:Well, the thing that you're doing when you're exercising is you're breaking down your muscles, so in order for them to, for you to make those gains, you have to give them an opportunity to heal, because you're literally tearing them.
Speaker 1:Yeah, you're making micro tears in your muscles and when you're on a regular weightlifting program, like every day, every other day or something like that, you're not giving those things the time to fully heal. So when you do give those things time to fully heal, you go back there stronger and better than I wouldn't take a massive amount of time off because after that kind of 12 to 14 day range, which we were getting kind of close to, you start to atrophy, and atrophy severely. I mean honestly. You start to atrophy right away, anytime you're not actively doing something, but you start to see severe atrophy, getting into that like two and you know the two week range. Your metabolism starts to slow down.
Speaker 1:A lot of people that have lost weight will gain weight like crazy because their metabolism just hits a brick wall and you'll start to actually get weaker. Your muscles will start to shrink and you'll slowly get back to this resting state that you're trying to get out of honestly. So, and just in general, getting in shape, being fit, it's great for your health, it's great for your longevity, your attitude, all sorts of different things, but just when you're taking care of yourself, everything just seems to work better, including your disc golf game.
Speaker 2:Well, I just wanna say there is this strange correlation out there that when you start taking care of you and that starts with what you eat, your exercise, your mental and emotional health, your stress levels it's amazing how many other things start to fall into place. Your job, your finances, all of these other things, your relationships with people, your disc golf game, all of these other things start to fall into place. It's almost like magic, it's strange.
Speaker 1:It is strange, it is strange.
Speaker 2:Intentionality is strange.
Speaker 1:It is strange and last but not least, we touched on it last episode, I'll just briefly hit on it here before we get going is your exercise program should be part of a comprehensive nutritional program, and those two things work hand in hand. What I will say about that is that your exercise program will ultimately not be as successful as it can be if your nutrition is not on point. Nutrition is the first and most important part of fitness, so all right. Well, that does it for this episode of the intentional disc golfer podcast. We believe here that disc golf does change chains disc golf chains. We believe here at this podcast that disc golf does change lives. So don't be afraid to go out there and grow the sport.
Speaker 2:This is Eric Oakley and thank you so much for listening to the intentional disc golf podcast. Go out there and grow the sport.
